Westsider's Training Log

[Mouse]

A good training partner is worth double their weight in gold. Heavy days just suck without them.

I completely agree

My internet was not working for while. Sorry about the delay.

18/10/09
DE Squat/Deadlift
Box Squat 12x2 75kg
Deadlifts 8x1 85kg
Stiff to Straight Legged Good mornings 3x10 15kg
Bowers Progressions
Dumbbell Side Bends 3x10 18kg

I'll upload my bench day later on today if my internet allows it.

[Westsider]

18/10/09
DE Bench
Bench Press 50kg 9x3
HSPU against wall 3x4
Rack lockouts 120kg 3x10
Negative One Arm chinups. 3x3.

19/10/09
ME Squat
GHR 3x3
Zercher Squat off of pins. 1RM 140kg. The crooks of my arms were really sore after this. Even though the weight was small this was the most intense ME exercise I have done. My head felt like it was going to burst. I wanted to go heavier but the sets just felt so awkward. I felt I should do some more research into the exercise before going any further.
Wide Stance RDL 3x11 60kg
Bowers Progressions. My abs were really sore before I began to lower my legs. TI wasn't even able to do a single rep. I am clueless.
Low Back Machine 3x10 60kg.

[Westsider]

21/10/09
ME Bench Day
GHR 3x3
Incline Bench Press 5RM 70kg
Incline Tate Press 6x12 12kg
Weighted Pullups 3x4 10kg
HSPU not doing these on ME day anymore since my shoulders can't take the beating.
Bowers Progressions.

[Westsider]

23/10/09
DE Squat Day
GHR 3x4 got some surreal looks doing these.
Box Squats 12x2 82.5kg
Deadlifts 8x1 90kg
Hack Squat Machine 3x10 80kg
Body leaver progressions. I got the name wrong for this exercise the whole time. How embarrassing.

[Westsider]

25/10/09
DE Bench Day
Bench Press 9x3 50kg
HSPU 3x4
Negative One Arm Chins 3x4
Pin Press 3x10 130kg

[Westsider]

26/10/09
ME squat/deadlift
Deadlift off pins 1RM 190kg this was done just below the knees. Wanted to pull 200kg but the 190kg was only just about reached.
GHR 3x6
Low Back Machine 3x10 65kg
Muscle Snatch 3x10 15kg
Barbell Side Bends 3x10 2.5kg

I have started dieting down so that when I test myself for the big three I weigh 70kg. Right now I am 80kg.

[Westsider]

28/10/09
ME bench day
Ultra Wide Bench Press 5RM 85kg. I tried 95kg and got stapled. I was really sleepy when I got to the gym. I just couldn't get focussedat all. Should've just gone to the gym earlier.
Rope Pushdowns 6x10 15kg
Weighted Chinups 3x4 10kg
Standing cable rear delt work 3x10 5kg
Hanging Knee Raises 3x5 I've decided to stop the body lever progressions because they involve too much lower back. I felt like my lower back was getting overtrained.

[Westsider]

30/10/09
DE squat/deadlift day
10x2 90kg I managed to find a position for the bar lower down on my back that was actually comfortable. As a result of this I was able to squat low bar and my speed and stability were a lot better.
Deadlifts 6x1 102.5kg Some guy came up to me and complained about the noise that I was making asking why I was slamming the bar on the floor. I tried to tell him I don't deliberately make noise and loud bangs are just part of deadlifting but he just kept on saying the same stuff. I simply told him that I was only doing them for a few minutes and he just bare with it for a while then I just walked away.
Wide Stance Hack Squats 3x10 100kg
Back Machine 3x10 70kg
Dumbbell Side Bends 3x10 22kg

[Westsider]

1/11/09
DE Bench Day
Bench Press 9x3 50kg
HSPU against the wall 3x4 closer to the wall this time
JM Press heavy set of 5 60kg. Had to cut these short because the gym was about to close.
Weighted Pullups 3x5 10kg

2/11/09
ME Squat/Deadlift Day
Good mornings 3RM 75kg. Tried 80kg but turned into quarter squats.
GHR 3x4 The bench was on a slight decline making them harder. The bench I usually used for them was broken and stuck on a full decline so I tried to stack stuff underneath to level it. Wasn't able to fully level it though.
Seated Good mornings 3x10 30kg Thought I would go light for my first time with this exercise. These were nice and easy.
Overhand Facepulls 3x10 15kg
Hanging Knee Raises 3x5

[Westsider]

4/11/09
ME Bench Day
Bench Press with feet on foot pad 85kg 5.5 reps. I am really happy that I have actually improved at all on this. I was expecting to be weaker since I am dieting down.
Rope Extensions 6x10 17.5kg
Weighted chinups 3x5 10kg
Standing Cable Rear Delt Flyes 3x10 6.25kg
Hack Squat 3x10 100kg. I have my feet where they would be on the bench press. This should hopefully get my leg drive up.
Standing Cable Crunches 3x10 15kg

[Westsider]

6/11/09
DE Squat/Deadlift Day
Box Squat 12x2 75kg
Deadlifts 8x1 85kg
Hack Squats 3x10 110kg
Seated Good Mornings 3x10 50kg
Muscle Snatches 3x11 20kg
Roman Chair Situps with weight behind my head 3x10 5kg

[Ghost]

Damn those 110kg hack squats you're doing are impressive!

[Westsider]

9/11/09
ME squat/deadlift day
Wide Stance Good morning 3RM 80kg. These were done shallower since I think that it would benefit my squat more. In my opinion anytime you are doing good mornings with your back further down than when you squat you are going to be working your back well enough. Going down until parallel isn't that great since you will be lifting less weight and its not as if you would have your back that low in a squat anyway.
GHR 3x6
Seated Good mornings 3x10 50kg Got some really strange looks from doing these.
Hanging Knee Raises 3x3 These were done with my legs straight. It feels nice to be able to do these even if it is just for a few reps.

[Westsider]

ME Bench Day
Close grip bench press 1RM 100kg. All I can say is fuck yeah. I have been chasing this for so long and now I have finally done it.
Weighted chinups 3x3 15kg
Rope extensions 3x10 17.5kg
Pulldown abs 3x12 20kg

[Westsider]

13/11/09
DE Squat/Deadlift
Box Squat 12x2 85kg
Deadlifts 8x1 95kg
Hack Squats 3x10 120kg
Seated Good Mornings 3x10 55kg
Dumbbell Side Bends 3x10 25kg